Effects of Regular Walking to Improve your Health

people walking on street

Walking is an easy exercise to start for dieting and solving a lack of exercise.

Compared to some intense exercises such as jogging and aerobics, the difficulty level is lower, and the calorie consumption is lower, so some people may think that it is not very effective.

However, walking has many more health benefits than calories burned.

Therefore, this time, we will introduce the benefits that walking brings to general health and the tips for walking.

Walking allows you to quickly move your body regardless of the season, time, or place. Whether you’re commuting or shopping, you can get health benefits and stress relief with just a little awareness of your breathing and foam.

What is the Effect of Walking?

Improvement of Basal Metabolism

Walking is not very high in intensity of exercise, so the calories consumed by exercise itself are limited.
If you try to diet only with the calories burned while walking, you cannot expect weight loss unless you walk for hours every day and sweat well.

However, when walking improves blood flow, body temperature rises, and basal metabolism increases.
As your basal metabolism rises, you can burn more calories even if you live the same daily life, so you will gradually see a dieting effect.

Prevention of Lifestyle-Related Diseases

Walking activates internal organs, controls blood sugar and cholesterol levels, and can prevent lifestyle-related diseases such as diabetes and hyperlipidemia.

In addition, by applying an appropriate load to the heart, the elasticity of blood vessels improves, and vascular diseases such as arteriosclerosis can be prevented.


Of blood, flow Walking improves the blood flow of the whole body.

As a result, problems caused by decreased blood flow, such as coldness, swelling, and stiff shoulders, are alleviated.

You continue walking for 20 minutes or more; the effect of aerobic exercise will begin to appear.

The energy source changes to fat, and the subcutaneous fat attached to the body begins to burn, so it is also effective against obesity.

Relieving Stress

Walking, the autonomic nerves work and become mentally stable.

In addition, endorphin, a “happiness hormone,” is secreted in the brain, which increases the sense of well-being and helps relieve stress daily.

If you can relieve stress by exercising, you will not have to go through other stress-relieving methods such as drinking and eating, and preventing obesity.

Walking with a good rhythm not only reduces the feeling of fatigue and burden but also makes you feel comfortable walking and improves the stress-relieving effect.

Improvement of Cardiopulmonary Function

Walking at a speed that lets you breathe a little can improve your cardiopulmonary function.

You will be able to easily do things that you used to be short of breath, such as going up and down stairs and taking a short run.

Activation of the Brain

Brain By increasing the blood flow throughout the body, the blood flow to the brain also increases.

When the blood flow in the brain increases, the work of the brain is activated, and the efficiency of work and study increases.

In addition, stimulation from the sole by walking virtually prevents dementia, so older adults need to walk firmly.

Feel Free to Walk Anytime, Anywhere

The appeal of walking is that it is easy to walk anytime, anywhere, such as while commuting, traveling for work (indoors or outdoors), or walking in private time. If you add a little consciousness and movement, there are also benefits such as shape-up, muscle training, stretching, and stress relief.

Shape-Up/Muscle Training Effect

If you walk with your breathing in mind, the amount of oxygen taken into your body will increase, your metabolism will increase, and you will also get a shape-up and muscle training effect.

Stretch Effect

By moving the parts that you do not usually move or the muscles that have become stiff, the joints will be softened without difficulty, the muscles will loosen, and the stretching effect will improve.

What are the Primary Points of Walking?

But it’s not just about walking. The effect of exercise is extremely low when walking in small steps, such as going to a convenience store in the neighborhood, and even though you are trying hard to walk, there is no effect. Therefore, let’s hold down the essential points, such as walking style, posture, and breathing.

The muscles in the center of the body are used, which naturally increases the stride length and the amount of exercise. If you want to improve the effectiveness of exercise, we recommend going down the stairs.

Can you Improve your Back Pain?

In that position, the muscles around the waist and the front of the thighs are tight and stiff. Keep your pelvis upright to increase the flexibility of the muscles in front of your thighs. Even when walking, using the poses major muscle firmly will improve back pain.

Go one step further and check these places.


When you start walking as an exercise, like walking shoes, for highly cushioned shoes such as running shoes, walking can make you more tired. We recommend that you take the correct posture, and there is little difference in height between the front and back soles.

Nutrition and Hydration

Be careful of a well-balanced diet. Vitamins, which are especially abundant in vegetables and fruits, improve the metabolism of sugar and fat. Also, if you sweat, replenish minerals such as magnesium, iron, potassium, and calcium with sports drinks.

The Recommended Time is the Morning

You may have heard that the neurotransmitter serotonin increases when exposed to sunlight. Serotonin regulates the autonomic nerves that control heart function, metabolism, and respiration and is said to maintain the mind’s balance and reduce stress. It is said that when exposed to sunlight, the sympathetic nerves are stimulated, the serotonin nerves are activated, and the secretion of serotonin is promoted. The recommended time is in the morning when you can walk in the morning sun.

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